Because you want to lose weight, you probably often think, "I don't eat much, but why am I gaining weight?" Maybe the problem is not what you eat, but how much you eat. Many of us unknowingly eat more food than we think. So today, let's talk about how to control the right portion size of a meal, or 'Portion Size', and lose weight healthily.
What exactly is the correct serving size of this meal?
Simply put, this is the recommended amount of food we should eat at one meal. But measuring this out in cups, ounces, and tablespoons can be a bit of a hassle. Instead, we can easily remember these food amounts by comparing them to things we see around us and see often.
Imagine that you are sharing a plate to eat. If you remember this, it will be a great help to you.
The most important thing is to look at the 'Nutrition Facts' label on packaged foods. It clearly states the 'Serving Size' (the amount to be consumed in one serving) and 'Servings Per Container' (how many servings are in the package).
Here are some simple comparisons that might help you. These are very easy to remember.
| Food type | An easy way to measure the correct size |
|---|---|
| Rice, noodles or pasta | The size of a scoop of ice cream or the size of a cupcake wrapper. |
| Meat, fish or chicken | The size of a deck of cards or the size of your palm (without fingers). |
| Vegetables or fruits | The size of your fist when you take your hand in your fist. |
| Cheese | The size of two dice or the size of your thumb from tip to tip. |
| Potato | The size of a regular computer mouse. |
| Snacks like biscuits and chips | A cupped handful. |
To get used to these quantities at first, you can use a measuring cup and measure them out once and pour them into the dish. Then you will have a good understanding of these quantities by sight.
Practical tips to control food intake
If you incorporate these habits into your life, weight control will be easier than you think.
Try these things at home.
It's easiest for us to control this at home.
- Use smaller plates: When we eat on a large plate, we tend to fill it up. So, use a plate or bowl that is slightly smaller than the one you usually eat on. This will help you eat less without even realizing it.
- Share only once: When sharing food, share only the right amount once. Avoid the habit of sharing a second time.
- Remove food from the table: Don't sit down to eat with all the rice and curry on the table. If you do, you'll feel like sharing more as you talk. So, put away the leftover food after sharing it on your plate.
- Don't eat from the packet: Don't start eating from a packet of biscuits, a packet of crackers, or a tub of ice cream directly in your hand. If you do, you will lose control over the amount you eat. Put the required amount on a separate plate and eat it.
- Leftovers: Don't keep leftovers in the fridge in one container. If possible, store the amount you need for each meal in separate small containers . This will help you avoid overeating at meals later.
How about going to a restaurant?
This is a little difficult when eating out, but it's not impossible.
- Share: In many restaurants in our country, the portion sizes of dishes like fried rice and kottu are very large. Therefore, if possible, share the food with a friend .
- Remove some first: Keep only the amount of food you think you need from the plate you receive, remove the rest first and ask for 'take away' .
- Share dessert: If you're eating dessert, share it with several people instead of eating it alone.
Be careful at the supermarket.
- Be careful with small packets: Be careful with small packets of biscuits and cookies marked "Mini". Because they are small, we unknowingly eat a lot, thinking, "It's okay to eat a few."
- Choose individual-sized packages: Instead of buying large packages, choose items that are packaged in a way that you can eat at one time. For example, instead of a large tub of ice cream, buy individual-sized items like ice cream sandwiches.
The practice of Mindful Eating
This is another important way to control the amount of food you eat. That is, to pay attention to what you are eating.
- Chew your food well: Don't swallow it quickly, chew it well, and eat it with a sense of savor.
- Keep the TV and phone away: We don't realize how much we eat when we are watching TV or watching our phone. So, stay away from those things while eating.
- Listen to your fullness: Your brain sends you a signal when your stomach starts to feel full. Listen to that signal. Don't think, "I have to eat everything on my plate." If you feel full, stop eating.
When you incorporate these habits into your life, you will not only be able to control your weight, but you will also be able to improve your overall health. Remember, this is not something that can be done overnight. Build these habits gradually. If you have a medical condition like diabetes or need a specific diet plan, it is very important to seek advice from your doctor (doctor) or a qualified nutritionist.
Take-Home Message
- When losing weight, it is essential to be careful about what you eat as well as portion size .
- Measure food quantities, using comparisons with simple objects like your palm, the hand that holds the handle, or a deck of cards.
- Develop simple habits at home, such as using smaller plates and not leaving food on the dining table.
- When eating out, get in the habit of sharing a meal or bringing the rest home .
- When eating , chew your food well, eat slowly, and focus only on your food without doing anything else . Stop eating as soon as you feel full.
- It takes time to make all of this a habit. Be patient and gradually incorporate these changes into your life.
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